How To Eat Well While Traveling 

Who’s says you have to eat junk when taking road trips or quick getaways?  Seriously if you have time-  wait. My bad.  I mean, if you make time to prep before traveling, you won’t get stuck eating sh** then feeling like sh**.  


Instead of relying on horrible and packaged rest stop or airport food that ultimately leave you feeling sluggish, lethargic, and Sleepy, take control with a trip to the market before leaving. 


Slice your food if necessary, then wash and dry them. 


Yeah, you’ll need to invest a little time, but I promise, you’ll be glad that you did. ūüôā


Pick your favorite fruits and veggies and have fun with packing. I forgot the carrots and celery but I have plenty of natural sugar and vitamins.  Slice and peel the oranges so there’s no mess in the car, train, bus, airplane, or even the beach. 


A great way to monitor your portions is to pick up a box of portion pack snack bags from Walmart.  Mmm- blueberries! 

Don’t forget to wash the appples too. Put them in sandwich bags or gallon size freezer bags. Again, all the hard work is done in advance. 

For a refreshing treat, mix the blueberries or strawberries with some granola. Yummy! 

 

Then enjoy your trip! ūüôā

Enjoy your holiday weekend. 


Adjust Or Go A Bust

“Remain flexible and teachable so that you can make necessary
adjustments in life.”
‚Äē Mz Liz

Adjust 

[uhjuhst]

  1. to change (something) so that it fits, corresponds, or conforms; adapt; accommodate
  2. to put in good working order; regulate; bring to a proper state or position

 

Today marks the end of my third week of grad school. Whew!!  Adding reading assignments, papers, and projects to my already busy schedule is a challenge– challenging but not impossible.

This weekend is about adjusting.  I am making the new addition to my routine fit.  I am adapting my weekly routine.  I am accommodating new tasks.  I am deleting some things from routine (less social networking time) and putting others (my son’s tutoring, basketball, etc..) in order.

Accomplishing anything good in life required adjustment.

If you can’t adjust, you will certainly a bust!    -tfc

Sunday is my meal prep but last week did not work too well, so I had to adjust my routine.

I moved the majority of my shopping day on Saturday afternoon and Sunday morning to Friday evening. The change frees me up for Sunday.

The second major adjustment is my cooking day. To free up more time to read and to write, I moved cooking from Sunday to Saturday afternoon… umm… I just looked at the clock.  The “afternoon?”  I started cooking at around 5:30 p.m…. the current time is 8:33 p.m., but it is done.  In between cleaning up the kitchen, letting the food cool down, and putting items away, I’m snapping pictures.  ūüôā

What’s cooking?  A hodgepodge of quick dishes for me and my peeps. The only menu items left to cook are veggies and I’m working on those.   I don’t have enough time to write recipes and all, but I wanted to give you an idea of what’s happening in my kitchen.

 

spaghetti squash

Spaghetti squash… it is quick and easy to prepare.


mexican quinoa

Mexican Quinoa is a hit with hubby, is loaded with protein, so it works.


black rice

This black rice will pair nicely with the black-eyed peas.


black eyed peas

My first attempt ever at meatless black-eyed peas.  I add extra goodies like garlic, jalapenos, and substituted water with vegetable broth, so the peas should have a nice 


sweet potatoes

I can’t go wrong with sweet potatoes.


sausage dish

Mom will love this!  Sweet hot sausage and turkey kielbasa cooked in a fire roasted tomato sauce.  Whoever want to indulge can enjoy it over whatever style of pasta they choose, just don’t touch my black rice.  ūüôā


crock pot

I would be lost without my crockpots!  The third crockpot is full of steel cut oats in the fridge. 

 

The point of this post is to remind you that when trying something new, you have to be flexible.  What works for me may not work for you.  Also, what worked for me yesterday isn’t working for me today.  So no worries.  Take in a deep breath–slowly release the air and keep it moving.  I have a ton of work to do and must go. See Yah!

Happy day to you!! Smooches!

 

 

 

 



14 Principles To Less Stress

Two weeks ago was Stress Awareness Day.  I had good intentions of posting but daily life took over and until today, the post remained a draft.

Since mom says I sugar coat everything,  I am just going to say it, stress is a real mother****** !

Former heavyweight boxing champ, Mike Tyson was known for delivering speedy and powerful punches that resulted in his opponents on their back floored and confused wondering what the hell happened.

Image courtesy of Pinterest

Well honey, stress will do the same thing, except slower. Been there done that; trust me, you don’t wanna go there.

Experiencing subtle chest pain, random heart palpitations, and/or loss of sleep are just a few indicators that you may be experiencing stress.

Just because you’re not experiencing more of the common systems, doesn’t mean that your body is not experiencing stress.

The American Institute of Stress (AIS) published a list of 50 Common Signs and Symptoms of Stress.Your body is speaking to you; listen to your body. Avoid the  mistake I made 22 years ago.

At 27 years old, throughout my work week, I experienced more than half of the symptoms. Too busy trying to be supermom, super wife, attending night classes, and managing a front office at a hotel, I ignored every damn symptom.  I thought my daily adrenaline rush was normal.

“Normal” it was not. Living short on patience and cursing folks out at the drop of a hat isn’t normal and neither is it okay.

I was young! ¬†Chile please! ¬†Who has heart attacks and strokes at 27? ¬†Not me!! That mess wasn’t on my radar.¬†¬†I was slim, managed to run¬†and practiced¬†Tang¬†Soo Do!

I was oblivious and numb to what I felt. I did not understand why I felt the way I did.  As far as I was concerned, my daily adrenaline rush and fast paced day where, I cursed at least one person, by the days end was my norm.

If you don’t recognize the symptoms and figure out how to slow down, eventually your body will stop you dead in your tracks. it doesn’t matter how well you eat or how much you exercise, stress is stress and will slowly and methodically break the body down.


To reduce your stress, try these 14 tips:

  1. Use a calendar¬†– If you don’t already record important dates on a calendar, start this immediately. ¬†I like to use my smart phone, it works better than a date book. It has reminders. Add¬†every¬†event, doctor appointments, nail appointments, kids games, practice etc… ¬†By doing this, you will have a clear picture of your real availability.
  2. Learn to say No!¬†– You don’t have to attend every party or event you are invited to. ¬†Look at your calendar and realistically decide if the event fits into your day. Ask yourself, How long is going to take me to get there? Do I need a baby sitter? ¬†Do I have a class or work? ¬†If it doesn’t fit, politely decline. If the person gets upset with you, perhaps it is time to evaluate your relationship with them, which brings me to my next point.
  3. Assess relationships РEvaluate the people in your life, including family. Think about how you feel when you are around them. Ask yourself, Are they positive influences?  Do they bring positive or negative energy your way? What are they doing with their life? Are they happy? When you are around them, do they make you feel good or bad?                                                                                                        
  4. Do the dirty work¬†– With respect to rule #3, if you recognize that a person or people in your life are bringing you down, man up and do what has to be done. Phase them out of daily life. To end the relation, you don’t have to have a knock down-drag¬†out fight. Just stop calling them, don’t invite them over and stop hanging out with them.¬†¬†I’m serious!! Life is a journey of peaks and valleys. ¬†No one is exempt from the highs and lows in life; however,¬†people who are¬†always negative–Debbie Downers and Negative Neds– Using an oversized lifelike straw, they suck the life and energy right out of you. Quick!! ¬†Run!!! ¬†Let them go! ¬†They won’t understand. ¬†Eventually they may ask. ¬†If they do, tell them the truth, but be nice about it. ¬†“I just couldn’t take your energy.”
  5. Effectively plan each week –¬†Periodization is a concept used in strength training, that trainers use to help clients reach their fitness goals. Over simplified it is planning in phases for long-term performance. To accomplish your personal or professional goals, you can take the same approach. ¬†Write a plan and strategically work towards it. Before your week begins, look closely at your schedule. Some days your schedule will be tighter than others; plan for these days. Example: ¬†During football season, our schedule is regimented, so I plan our family meals. On Sunday, I cook larger family meals so there are a couple of days of leftovers. I buy the large size take out styrofoam plates from BJ’s or Sam’s Club, so when necessary, he can eat on the run. No plates, no dishes, no take out, no wasting money, and best of all, healthier meals! ¬†Planning ahead like this, keeps you ahead of your game and avoids putting you in the stressful reaction mode.
  6. Mind YOUR business! ¬†– Don’t make everybody’s problems your problems. We’ve all been there. ¬†You know a family member or friend who just ain’t living right and they always have drama going on. ¬†“She needs to do this!” ¬†“She ought to be doing that!” ¬†“If it were me….” ¬† Stop it!!! ¬†It ain’t none of your business,¬†stay in YOUR¬†lane. Nobody designated¬†you¬†as the official problem solver. Deal with and fix your own ish!
  7. Mind YOUR money!¬†– An inability to manage your money can be a huge stress. It’s a basic concept. ¬†Live within your means and avoid trying to impress others with your ish! ¬†Grown and mature folks don’t give a damn about what kind of car you drive, designer handbags, expensive shoes, or where you live. ¬†My car is 9 years old. The flaps on my running boards came off, she doesn’t have heated seats, but she has heat and air. ¬† The ride is decent, but she’s PAID OFF! ¬†So when a driver of a luxury car pulls up to me, I celebrate¬†their¬†pleasure and mine. ¬†ūüôā ¬†When the time is right, I’ll have my “dream” car, but for now, I’m minding my money. ¬†As my friend says, “All that glitters ain’t gold!” ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†
  8. Stop putting out other folks fires! –¬†Recognize that¬†their emergency is not¬†YOUR emergency. ¬†Lol! I used this philosophy all the time. The lack of planning on someone else’s part does not have to be your problem. ¬†I am all for helping others, but for some people, their emergencies are more OFTEN than NOT. Sympathize, empathize and everything else, but it’s their problem to solve not yours. The time and energy you spend bailing them out will ultimately mess up your day and you may end up feeling stressed.
  9. Make time for you – Care for yourself first. What are your interests? Do you have a hobby or want to go back to school? ¬†Whatever your interest, do it! ¬†Even if it means your kid has to take one less activity, do it. Life is too short and too uncertain to put your life on hold until your child finishes school. ¬†Tomorrow isn’t promised is a clich√© but its meaning is bona fide. Your family will benefit from your happiness.
  10. Meditate – The mind, body and spirit improves with meditation. ¬†You don’t need an hour or even 30 minutes… ¬†Start by finding 15 minutes in your day. ¬†Once it becomes routine for you, you’ll figure out the best time and where you can meditate for longer (if you chose). ¬† The Rest & Relax Guided Meditation App is my favorite. At $1.99 it’s worth it. ¬†You pick your music, desired length of time and the session is guided. It’s a great application that can help you get started.
  11. Eat well – You are going to feel exactly how you eat. Eat crap and you’re going to feel like crap-there is no getting around it. If you listen to your body and pay attention to how you feel, you will understand what I am saying. ¬†Regardless of your fitness goals, try to eat a balanced diet. Incorporate fruits, vegetables, lean meats, healthy grains, and water daily into your diet. Minimize or avoid excessive sugary drinks and food, alcohol, packaged foods, fried food, and fast food. ¬†Destroying your body with poor nutrition will eventually lead to illness such high blood pressure, high cholesterol, heart disease, and diabetes.
  12. Exercise¬†– You don’t have to be a fitness junkie like me, but incorporating exercise 3-4 days per week can have an positive impact on your quality of life. ¬†Walking, weight training, yoga, running, CrossFit, aerobics, Zumba… just move. ¬†To keep fitness interesting and fun, add a variety of workouts to your program. Find a gym or trainer that is right for you and an informed one that can help you meet¬†your fitness goals and STICK WITH IT. Your heart is a muscle. When you exercise, your heart benefits and will function more efficiently.
  13. Sleep РThe body  needs REST.  Going to bed late every night is counter productive to healthy living. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.                                                   
  14. Get annual physicals¬† – No matter how well you feel or look, get your annual check ups. ¬†For ladies, that means, OBGYN’s, Mammograms, a general¬†practitioner, and an eye exam. That’s a lot right? ¬†Men have it easier. Lol! ¬†Prevention is key. You might feel well, but something still could be wrong. There are many diseases such as breast and uterine cancer, that are silent and don’t exhibit symptoms, so keeping up with annual doctor visits can save lives.

I’ve been told that I smile a lot and I do! ¬†ūüôā ¬† That’s because I live a simple life. ¬†The less complicated, the better. My life isn’t perfect, but I live by the 14 principles, which sometimes requires tough decisions, but I do what I have to do, to maintain happiness and balance in my life.

Do you have other tips that you use to deal with stress? ¬†I would love to hear from you! Leave a comment and make it a fabulous day! ¬†ūüôā